I’m Addicted to.. – By Nutrition Coach Sinead!

Do you crave particular foods? Or do the munchies hit at a certain time each day and you ‘have’ to have that [insert food of choice]?

Now, there is nothing wrong with eating something that you want to eat. The problem comes where you don’t really want to be eating that thing at that point in time and/or it doesn’t fit your goals (e.g. losing weight, building strength etc), but you feel you ‘can’t resist’.

You are not addicted to that food! And there is a way around your craving. But you need to work out the reason why your craving hits so that you can then overcome them. Typical craving triggers, and ideas for ways to overcome them:

Tiredness: You crave food to provide energy. Pack extra nutritious low-calorie snacks, e.g. veg sticks and Skyr yoghurt. This provides satiating food, whilst minimising calorie impact.

Self-sabotage: You feel you are making good progress or no progress at all. You have a certain food on your mind and you think “I’m going to indulge”. This is not going to get you closer to your goal in either case.

Boredom: “I am certain I am hungry!”. Distraction is key here. Go for a walk, tidy the kitchen, make a list … something it isn’t easy to snack whilst doing!

Office snacks: There are high calorie processed snacks around. You can’t avoid going to work! Try post-it notes reminding you of your goals, and take your favourite snacks to work.

Stress: Food can provide comfort, plus the energy to deal with the stress / the crash after. Coping strategies for this are very individual. Chat to me!

These are just ideas, and everybody is different. So mind map it to figure your trigger and solution …

1. Take 5 minutes and jot down all the things you typically crave, and when
2. Be specific: “Anxiety pre-meeting with the boss”, “Office chocolate brownies (not fussed by the flapjacks)”.
3. What can you do to avoid the craving? As many ideas as you can.
4. Be specific: “Go for a walk pre-meeting”, “Decide how often will have the brownie and put it in the diary”
5. Store the mind map on your phone. Refer back to it regularly!


Monday

Classes are at 0700, 1230 and 1730!
A) Front Squat
15 Minutes to work up to a heavy 3 for the day

B) 15-12-9-6-3
Power Snatch 50/35kg
Burpee Box Jump Over (24/20)

Tuesday

Classic CrossFit

Classes are at 0700 and 1230!

A) Strict Press
15 Minutes to work up to a heavy 3 for the day

B) For Time:
Buy in:
50 Chest To Bar Pull Ups
then
15/12 Cal. Assault Bike/Ski
10 Power Cleans 70/50kg
15/12 Cal. Assault Bike/Ski
8 Power Cleans 85/60kg
15/12 Cal. Assault Bike/Ski
6 Power Cleans 100/70kg

Wednesday

Classic CrossFit

CLOSED!

Thursday

Classic CrossFit

Normal Schedule resumes
A) Deadlift
15 Minutes to work up to a heavy 3 for the day

B) 15 min Amrap
12 Front Squats 60/40kg
12 Handstand Push Up
12 Toes to bar

MetCon

Teams of 2
100-80-60-40-20
Cal. Assault Bike
Weighted Sit Ups 16/12kg

Friday

Classic CrossFit

A) Bench Press
15 Minutes to work up to a heavy 3 for the day

B) For time!
Teams of 2 (1:1)

10 rounds of:
500m Ski or Row

(5 Rounds each)

Saturday

Teams of 2, Break it up however you want 🙂

35min. to finish…
3 Rounds:

30 Alt. DB Snatches 22/16kg
40 Wall Balls 9/6kg
30 Burpee Power Cleans 60/40kg

then, 70/50 Cal Assault Bike

2 Rounds:
30 Alt. DB Snatches 22/16kg
40 Wall Balls 9/6kg
30 Burpee Power Cleans 70/50kg

then, 70/50 Cal Assault Bike

1 Round:
30 Alt. DB Snatches 22/16kg
40 Wall Balls 9/6kg
30 Burpee Power Cleans 80/60kg